THE SES­SION

220 Triathlon Magazine - - TRAINING -

WARM-UP 5mins easy

90-100rpm • 10mins mod­er­ate 85- 95rpm

MAIN SET 3 x 15secs max ef­fort

80- 90rpm; 4mins easy re­cov­ery be­tween each rep, 90-100rpm

• 4 x 1min max ef­fort

80- 90rpm, re­ally push the last 30secs; 4mins easy re­cov­ery be­tween each rep, 90-100rpm

• 5mins easy

High-ca­dence re­cov­ery

• 1 x 8mins vigorous

See how the legs feel but try and push the last 2mins to max ef­fort, 80-90rpm

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